5 Recommended Stretches for Neck Pain

Many of us have a work-from-home setup nowadays. Because of this, it’s common to experience neck pain.

Sitting in front of the computer for long periods can put a strain on our neck muscles. If you’re already experiencing back or shoulder pain, swollen muscles around the neck can make those other conditions worse.

Even if you are not in a remote work environment, you may also experience neck pain because of either age or an injury. Either way, this type of body pain can weaken your trunk strength. It can also lead to other chronic health problems.

Proper Posture Is Important

As you’re reading this, you’re probably slouched on the couch or hunched over your computer. However, we must remember that good posture is essential. Strong muscles in the neck and back can help us prevent injuries.

We can strengthen these muscles through some specific stretches and exercises. These movements can also improve our posture.

Aside from doing some exercises or stretches, here are some things you can do to achieve better posture.

Move more frequently. If you stay in one position for far too long, the muscles in the back and neck can stiffen. Make it a habit to stand up or sit up every 10 minutes or so for about 10 seconds.

If it’s possible, transform your workstation at home into an ergonomic space. An ergonomic workspace can simply mean

And of course, keep it a point to stretch the back and neck regularly. Most people think that incorporating some neck and back stretches may take too long.

On the contrary, fitting these stretches into your day-to-day activities shouldn’t take long. Also, the benefits you can reap by committing to these habits can be tremendous. Your posture, mobility, strength, and long-term health will improve.

Reduce Neck Pain with These Stretches

Chin-Tuck Exercise – Tuck the chin. At the same time, keep the chest high.

Ear to Shoulder – For this stretch, turn the ear lower closer to the same shoulder. Make sure the ear is lined up with the shoulder on the same side. Don’t extend your head forward. Repeat on the other ear and shoulder.

Doorway Stretch – Find a doorway or corner and lean forward while you’re standing. Make sure your hands are aligned with the height of your shoulders.

Reach Stretch – Clutch both hands in front of your chest. Reach forward while looking downward.

Shoulder Blade Squeeze – This stretch focuses on the shoulder blades. Squeeze them together as you slide down towards the lower back.

Do these stretches once to twice a day. Hold each position on each side for up to 10 seconds. Repeat the stretches for up to 10 times.

Also, remember to breathe as you do these neck stretches. Breathing is essential, no matter what stretch or exercise you are doing.

Physical Therapy for Neck Pain

If you’ve been doing neck and back stretches but are still experiencing neck pain, it’s perhaps time to turn to professionals.

Seeking medical help is especially important if the pain and discomfort you’re feeling is getting in the way of you doing your normal daily routine.

When you schedule an appointment with your local physical therapist, be prepared for a screening and assessment. Usually, the initial consultation is complimentary.

The therapist will carefully evaluate your baseline strength. Also, expect to talk about your pain and discomfort, the symptoms you’ve been having, your daily physical routine, and what physical therapy goals you hope to achieve.

After a physical examination and comprehensive discussion of your health, your physical therapist can create a personalized treatment plan to treat your neck pain and improve your overall health.